Weightlifting and/or strength training is an important part of any workout — but only if you are doing it correctly. There are several mistakes to avoid during weightlifting that can reduce your injury risk. These mistakes can also reduce the effectiveness of this type of workout.
While most of us don’t have the luxury of having a personal trainer who will run us through proper workouts, the following tips can help enhance your experience.
Here are some common weightlifting mistakes and how to avoid them.
Lifting Too Much Weight
While it is tempting to lift as much as you can, you will be putting yourself in danger of injury. Lift the amount of weight that you can. Start with lower weights and higher reps, and then work your way up.
Your form can make or break your workout. If you are not paying attention to your form, you have a higher risk of injury. This should be the most important part of your weightlifting routine. Watch yourself in the mirror before picking up a weight. You will ensure that you have the correct form and that you are activating the correct muscles.
Losing Control of the Weights
Not controlling the weights — free weights or machines — can lead to jerky motions that can be injurious. All motions should be controlled and fluid. Don’t drop or completely release the weights. You will be at risk for injury, as well as bothering those around you.
Using the Same Routine
You should switch up your routine each time you visit the gym. If you lift the same weight, the same number of times, your body will not change or improve. Use different modules/areas, rep numbers and weight levels.
Not Eating Properly
A common mistake is not nourishing your body before and after your workout. You need to eat to properly fuel your body for your work out. Eating the right foods after a workout can enhance and speed up the recovery process.
Not Resting or Too Much Resting
You should rest between sets, especially when lifting heavy weights to allow your body clear lactic acid from the muscle. This takes about two to three minutes. Alternatively, if you are using lighter weights with higher reps for endurance, you should only rest no more than a minute.
Now, when it comes to recovery and lactic acid removal, compression gear can be especially beneficial. Because of the enhanced circulatory properties of compression, your body will eliminate lactic acid more rapidly.
Additionally, compression gear can help prevent muscle strains and sprains to help ensure a safer workout.
If you want more information about the best compression gear for weightlifting, check out this recent blog about the benefits of compression and weight training. (https://zpcompression.us/compression-clothing-for-weight-training/)
If you have any other questions, please feel free to contact us at ZeroPoint.